Fitness

A) E3M x 5 sets:

– 8-12/side half kneeling landmine presses

– 12 alternating DB goblet hold weighted step-ups

– 20 sec top of ring row hold

B) 4 rounds for time:

– 400m row

– 12-9-6-3 DB hang power cleans

– 15-12-9-6 wallballs

Performance

A) E3M x 5 sets:

– 2.2.2 TnG power clean + push jerk clusters

R10S between doubles

B) 4 rounds for time:

– 500/400m row

– 12-9-6-3 power cleans (135/95, 115/75, 95/65)

– 24-18-12-6 wallballs (20/14)